November 2023

Hang Clean E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 25 – 15 – 10 – 5 reps for time of: (20min cap) Hang Clean 115/75 RX+135/95 MRX 95/65lbs Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10Box Jumps 24/20” RX+30/24 MRX 20/18” Core Development 1min High Plank Hold1min Wall Iron Chair

50 Calorie Row/Bike For Time: (6min cap) Every 4 minutes for 4 Rounds: 25 Calorie Row/Bike or 400m Run20 Dumbbell Snatch (alt arms)10 Chest to Bar RX+10 Bar/Ring Muscle-Ups MRX Pull-ups Rest reminder of 4min time Dumbbells = 50/35 RX+ 65 -70-75 / 45-50-55 MRX 35/20lbs Core Development 20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs 20 WallBall

Overhead Squats E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 7 Overhead Squats42 Doubles or 13 Box Jump Overs (w/hands) 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups2×13 Pistols Left Leg2×13 Hip Extensions2×13 Pistols Right Leg2×13

15min Build up to 1 RM Bench Press Mainsite WOD Every 2 minutes until the required repetitions cannot be completed in the given time:-200m Run/Row or 0.5k Bike-5 Burpees *Add 2 burpees after each round Chest & Core Development 20 Dumbbell/Kettlebell Bench Press20 Evil Wheels20 Banded Push-Ups20 Band Pull-Aparts20 Dumbbell/Kettlebell SeeSaw Bench Press 10 Clapping Push-ups

CFHSV 11th Annual“Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up DEADLIFTS 165/115 (50+ 135/95) 7 Grass Drill PUSH-UPS (hand-release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (WallBall Shots) 20/14 to 10’/9′ (50+ 20/10 to 9′) 10

“HAMMER” 5 Rounds For Time: (35min cap)5 Power Cleans 135/95lbs MRX 95/65 10 Front Squats5 Jerks20 Pull-Ups MRX Ring Rows Rest 90sec between each Round HERO WOD HAMMER 5 rounds, each for time U.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th

“Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1 round Lifting Portion of AMRAP Partner 2 Runs / Rows 400m or 1k Bike Slap Hands and SWITCH (when each finished) Partner

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 (switch arms ea 20sec) REST 1min/Rotate Turkey Tosses 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate Gobler Squats

Happy Thanksgiving All Classes Cancelled ************************************************************************* THANKSGIVING SCHEDULE! Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED. Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING! Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare. Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am